The Second Competition and Self-Assessment of 2016

This is a combination of a competition post and the usual self assessment. Six weeks ago I started messing with my diet so we’ll see how it worked and if 12 weeks of the same template was to much.

My training template:

  • Monday: Get-Ups (groundwork)
  • Tuesday: Swings (hinge pattern)
  • Wednesday: Clean & Press (push pattern)
  • Thursday: Goblet and Front Squats (squat pattern)
  • Friday: Overhead/Rack/Farmer’s Carry (loaded carry)

With this program I maintained the 71.2lb Get Up and the strength of my press increased. The conditioning fell however. These were my competition results last week. The goal was pressing the 53lb kettlebell as many times as possible and 100 snatches in 5 minutes.

Military Press

Left: 6 reps (41% of my bodyweight) +2 from last time in Sept 2015

Right: 4 reps (38.5% of my bodyweight) -1 from Sept 2015

Snatch Test

20 reps in 5 minutes (-26 reps)

As far as the left side goes I’m back to an old personal record. The conditioning was surprising at first, then I thought about it. The ballistics only being for one day is good to train the hinge and core strength but wasn’t done enough for an anaerobic conditioning hit.

Diet: Tried LeanGains with a neurotic look at my waist line and not seeing an improvement over the course of weeks. Plus I was tired of being hungry, so I just cut out junk like desserts, breads, and milk per a T-Nation article. That’s been two weeks so I’m not expecting an immediate change/

Let’s see what that’s done for body composition.

Body Composition (inches)

Body Part                      Before                  After                   -/+

Neck                               14                    13.75                 -.25

Shoulders                      43.25                  43.50              +.25

Chest                              38                 37.25                    -.75

Waist                             33.5               33.5                    0

Biceps                           12.62             12.50                -.12

Forearms                      10.82            10.68               -.14

Thighs                         22                 21.5            -0.5

Calves                          13.5                13.75            +.25

Weight                       157.6lbs          154        -3.6lbs

Body Fat %                18.1%                18.5%         +0.4%

Lean Body Mass    129.2lbs            125.5        -3.7lbs

As a strength program, the template worked to increase my strength. File this under success. The eating though, well I lost weight, unfortunately it’s all muscle. The next cycle will be interesting, I’m tackling the 10,000 Swing Challenge by Dan John. 10,000 swings in 5 weeks should rip off the body fat. Click on the link to see what the program is about.

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